A little Back-and-Forth

AO: The Wreck

When: 2024-10-25

QIC: Gutterball

PAX (20): aflac, Blackout, Blue, Catheter, Coxswain, Dangle, Donor, Echo, Juul, Missionary, Moonshine, Mountain Mama, Raider, Sell-out, Skyline, Sleeper, Squatty, Squeegee, Tenderfoot, Tiny Dancer

Warm-O-Rama:

  • Michael Phelps/Arm circles
  • Side Staddle Hop
  • The Hillbilly
  • The weed picker
  • Inch worms x 10

The Thang:

Coupon Station: Round 1 (complete 3 times)
  • 15 squats
  • 15 curls
  • 15 rows
Round 2 (complete 3 times)
  • 20 reverse lunge (10 each leg)
  • 15 RDLs
  • 15 should press
Round 3 (complete 3 times)
  • 15 sumo squats
  • 15 kettle bell swings
  • 15 shoulder raises
Run forward to coupon station Run backward from Wall station Wall Station: Round 1 (complete 3 times):
  • 10 donkey kicks
  • 20 leg flutters
  • 15 Mercans
Round 2 (complete 3 times)
  • 30 second wall sit
  • 20 LBCs
  • 15 diamond Mercans
Round 3 (complete 3 times):
  • 1 leg extended wall sit 20 seconds each leg
  • 20 American hammers
  • 15 wide Mercans
Return to the flag

COT:

  • Saturday morning run
  • Prayers for Chris (friend of Echo's) who recently lost a job after right before having a second child
  • Prayers for Bobber and kiddos on their retreat.

Leave a Comment